4.25 Friday | Home

Challenge workouts are my favorites! You'll use moderate load and work at a faster pace.
Rest as needed. Let’s get after it!

Warm Up

bodyweight warm up

3 Minutes

Break a sweat!

INCHWORM

30 seconds

Hold the bottom plank position for an extra count

LOW LUNGE CROSSBODY TWIST

30 seconds

Alt arms with the same leg. Exhale as you twist.

deep squat + HAMSTRING STRETCH

30 seconds

Metcon — 5X

Note- Complete exercises one after another, rest as needed. How quickly can you get this done?

EQUIPMENT
JUMP ROPE
KB *I’ll use a 40-45
DUMBBELLS *I’ll use a pair of 25s
LONG LOOP BAND

EXERCISES
20 reps DOUBLE UNDERS
20 reps KB SWINGS
400 Meter ROWER
20 reps PLANK ROW
10 reps LONG BAND SIDE SHUFFLE (10 shuffles each side)

double under

20 reps

Modify- 60 single jumps

dB SWING

20 reps
I’ll use a 25-30lb DB

This is not a squat. Hinge at your hips and use the explosiveness of the thrust to carry the weight

heel taps

20 reps

As quickly as possible

PLANK ROW

20 reps
I’ll use a pair of 25lb DBs

Modify by dropping to knees or performing a Gorilla row. Standing, hinged at hips and row DB to ribs.

LONG BAND SIDE SHUFFLE

10 shuffles out each side

Quick feet!

Cooldown

standing quad stretch

30 seconds Alt legs

Feel free to anchor on an object to help with balance

STANDING CROSSS HAMSTRING

30 seconds Alt sides

CAT COW

30 seconds

Big inhale as you round up through your spine

supine spinal twist

60 seconds

Stay and allow yourself to sink deeper into each side